Anne - Fluid Movement + Massage

Pesto, Corn And Tomato Salad

September 1, 2016July 3, 2025Anne

People have been bringing me tomatoes (and tomato soup – thanks Concetta!) all month. Hooray for end of summer produce! Last week at the farmers market I found fresh corn, garlic and basil and decided to put them all together. First I made a pesto with basil, pecans, parmesan, garlic and olive oil, then I added the pesto to chopped corn, tomatoes and onions. Yum!

Homemade pesto is so easy and versatile. Traditionally made with pine nuts, you can also use walnuts or pecans. You can toss any leftover pesto into warm pasta, or serve it over mashed potatoes like they do at La Buca. Try this recipe and let me know what you think…

Pesto, Corn and Tomato Salad

First make your pesto:

One bunch of fresh basil (about two cups of packed leaves)
3-4 cloves of garlic
1/4 cup pecans
1/4 cup grated Parmesan cheese
1/2 cup extra virgin olive oil
salt and pepper to taste

If you have the time and would like a great arm workout, chop all ingredients by hand. Otherwise place basil, garlic, nuts, and cheese in a food processor and pulse until coarsely chopped. Slowly add the olive oil until the mixture is incorporated. Taste it to see if you need any salt (the cheese may be salty enough) then add salt and pepper to taste, stir to combine.

Now assemble your salad:

2-3 ears of fresh corn
4-5 tomatoes
1/2 of a large red onion

Boil corn for 5-10 minutes and let cool. Meanwhile chop tomatoes into bite size pieces and finely dice your onion. Once the corn is cool enough to handle take a sharp knife and carefully slice off the kernels. Mix your corn kernels, tomato and onion together. Add pesto to taste (you may have some pesto leftover. Spread it on sandwiches, use it as a veggie dip…).

I served my corn salad over a bed of arugula and shredded chicken for a delicious farmer’s market lunch!

Like this recipe? Share it with a friend or leave a comment below.

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

The August Five

August 26, 2016July 3, 2025Anne

Each month Fluid Movement & Massage offers five exercises to build strength and increase flexibility.

This month our theme is length!

Practice lengthening the front, sides, and back of your spine using whatever image works for you – the golden thread, actively reaching your head away from your tail, or the three domes.

Want a personal demo for these moves? Join one of Fluid’s weekly classes or call Anne to schedule a one on one session. (503) 705-4762.

Shoot for one minute of each of these today.

1) Lion Drinking:

From hands and knees, inhale as you slowly bend your elbows and reach the top of your head out, lowering your nose towards the ground.
Exhale to press back to your starting position (this is a smaller move than a push up).
Shoulder and hip stabilization, upper body strength.

2) Thread the Needle:

From hands and knees, inhale as you extend right arm out to the side.
Exhale and reach under your torso twisting and stretching your upper back. Switch sides.
Spinal twist, upper back stretch, hip stabilization.

3) Scissors:

On your back. Round head and shoulders off the mat and hold on behind your right leg, extend left leg out away from you (if your neck or hamstrings do not allow for this stick with the bent knee version shown below below, YOU SHOULD NOT FEEL NECK PAIN).
Inhale as you bring your left leg towards you and right leg away from you, exhale as you switch legs.
Active hamstring stretch, hip and shoulder stabilization, core strength.

4) Split Squat:

Stand at least two feet in front of a Swiss ball (have someone spot you if your balance is unsteady).
Rest your right foot on the ball behind you (you want a right angle at your front knee when you drop into your squat).
Keeping your spine long and belly pulled in, bend your front knee and allow the ball to roll back. Stand back up. One minute per side moving at your own pace.
Leg and back strength and flexibility. Balance training.

5) Tree:

Stand with feet together in Tadasana. Place your left foot on your right ankle (or inner thigh) and turn your left knee out to the side.
Hold for one minute, then switch sides.
Leg strength, hip flexibility, standing balance.

Anne McCranie is a Portland, Oregon based Personal Trainer, Pilates and Yoga instructor and Licensed Massage Therapist. This post is meant to jog your memory about moves we have done together either in class or in a private training session. Please see your health care professional prior to beginning a new exercise program.

September Movement Challenge

August 11, 2016July 3, 2025Anne

Do you (or does someone you love) suffer from chronic pain?

What if I told you there was a simple effective pain relief strategy that includes simple movements that you could do on your own in just minutes a day? Would you be willing to experiment with me for one month?

Now comes the hard part: the obstacles. “But I don’t have time” you say. Do you have five minutes a day? “I am traveling this month”. No problem, you can do these moves on the road. “I don’t have a gym membership”. No worries you don’t need a gym or any equipment to do these moves. “I don’t live in Portland”. No problem, You may do this challenge remotely, connecting with me via phone or skype when you have questions.

Who: You!
What: Simple, gentle exercises.
When: Challenge starts September 6th and runs through October 4th.
Where: Your home, office, my studio, in the woods, a hotel room… anywhere!
Why: To regain mobility and decrease pain.
How: Contact Anne to register. (503) 705-4762

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers one on one training, group classes, and massage therapy. Anne encourages her clients to utilize the combination of movement + massage to relieve chronic pain, gain strength and mobility, and improve the quality of their lives.

Brussels Sprout Salad With Lemon, Garlic and Pecorino Romano

August 6, 2016July 3, 2025Anne

Too hot to turn on the stove? Try this easy, Brussels sprout salad for dinner.

We camped on the Deschutes this week and I was lucky enough to be hanging out with some seriously prepared campers. There was a tent and air mattress waiting for me upon arrival. The adults took turns prepping and cooking meals. We swam, hiked, napped, played games and it was super relaxing. At one point we had 8 adults and 5 kids to feed so we had a big spaghetti dinner and this Brussels sprout salad (recipe below).

The flavor reminds me of Caesar salad, in fact you could add a little anchovy paste or some bacon if you are feeling indulgent. A mandoline will allow you to slice the sprouts paper thin. A sharp knife and a steady hand works as well. As with most of my favorite recipes, this one includes a short list of easy to find ingredients, and is a cinch to prepare. Chop your veggies, combine your ingredients, and allow your salad to sit for twenty minutes, then enjoy!

Lemony Brussels Sprout Salad

Ingredients:

2 lbs of Brussels sprouts
3 cloves of garlic
1 shallot
1 lemon, juiced
3 Tbsp olive oil
1/4 cup pecorino romano
salt and pepper to taste

Directions:

Thinly slice sprouts and place in a large bowl.
Mince the garlic and shallots and add to sprouts.
Add lemon juice and olive oil.
Grate cheese and add to sprout mixture.
Sprinkle with salt and pepper and mix everything together.
Chill for twenty minutes. Taste and add salt or more cheese if you like.

August Feldenkrais With Kim Cottrell

July 27, 2016June 24, 2025Anne

Have you heard me talk about Kim Cotrell’s weekly Feldenkrais classes? I have known Kim for years and popped in to her classes when my schedule allowed. For the past few months I have been regularly attending Kim’s Tuesday morning lessons and I can really feel a difference in my back. Since my back surgery in 2014 my view of “movement vs. exercise” has shifted dramatically. In my twenties if I had a break I was going for a run. Now if I have a break I do release work, somatics, undulation exercises, or myofascial release on the foam roller.

Feldenkrias is subtle, relaxing, frustrating, difficult to explain, and really good for my back. One of the goals of this work is to increase our movement options. I describe this as taking a machete and clearing a new path through the jungle (my brain being the jungle).

The official description is a little more eloquent – a form of somatic education that uses gentle movement to enhance function, increase ease and range of motion, improve your flexibility and coordination, and rediscover your innate capacity for graceful, efficient movement.

In August Kim is offering a pelvic floor focus. If you are available Tuesdays morning at 11 I highly recommend these classes.

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers weekly classes and one on one sessions that incorporate her signature movement + massage concepts to aid in pain relief, stress reduction and improve strength.

Contact her today for your complimentary consultation. (503) 705-4762